Comparing Nutrients in 7 ounces Yambean VS Dried Chives

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Dried Chives	23%	8%	69%

Macro Nutrients

	Yambean	Dried Chives	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.5g	98% 128g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25.6% 9.72g	137% 52g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Yambean	Dried Chives	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	753% 6777μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	229% 2.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	83.7% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	305% 3.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44.5% 40mg	1455% 1310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Dried Chives	Recommended Dietary Allowance
Calcium	2.4% 24mg	161% 1613mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	5.18% 0.12mg	116% 2.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.1% 35.7mg	147% 1028mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	173% 5874mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Yambean VS Dried Chives per 7 oz

Compare the macro and micronutrient content in 7 oz of Yambean versus 7 oz of Dried Chives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Yambean vs Dried Chives:

• 7 oz of Freeze-dried Chives contain 3415 times more Vitamin A, 45 times more Vitamin B1, 51.7 times more Vitamin B2, 29.5 times more Vitamin B3, 15.6 times more Vitamin B5, 47.5 times more Vitamin B6, 9 times more Vitamin B9 and 32.7 times more Vitamin C than Raw Yambean .
• 7 ounces of Yambean have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Yambean as well as Freeze-dried Chives have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yambean vs Dried Chives:

• 7 ounces of Yambean have 45 times more Water than Dried Chives.
• While 7 oz of Freeze-dried Chives contain 67.8 times more Calcium, 14.3 times more Copper, 33.3 times more Iron, 53.3 times more Magnesium, 22.5 times more Manganese, 28.8 times more Phosphorus, 19.7 times more Potassium, 13.4 times more Selenium, 17.5 times more Sodium and 32 times more Zinc than Raw Yambean .
• 7 ounces of Yambean lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Chives contain 8.2 times more Energy, 38.9 times more Fat, 5.2 times more Omega 3, 44.7 times more Omega 6, 7.3 times more Carbohydrate, 5.3 times more Fiber and 29.4 times more Protein than Raw Yambean .
• 7 ounces of Yambean provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein

Frequently Asked Questions about Yambean VS Dried Chives

What are the health benefits of Yambean compared to Dried Chives?

Yambean, also known as jicama, is a good source of fiber, vitamin C, and potassium. It is low in calories and can help support digestive health and boost immunity. Dried chives, on the other hand, are a good source of antioxidants and can add flavor to dishes without extra calories. Both can be part of a healthy diet, but yambean may offer more fiber and vitamin C compared to dried chives.

Can I lose weight easier by eating more Yambean or Dried Chives?

Both yambean and dried chives are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than specific foods. Incorporating a variety of nutrient-dense plant foods, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Yambean or more Dried Chives to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein sources. Dried chives are not a significant source of protein, while yambeans are a good source of plant-based protein. Therefore, incorporating more yambeans into your diet would be more beneficial for muscle building. Additionally, be sure to include a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains to support muscle growth and recovery.

What is the environmental impact of producing Yambean compared to Dried Chives?

Yambean has a lower environmental impact compared to dried chives. Yambean is a root vegetable that requires less water, land, and resources to grow compared to chives, which are herbs that need more intensive cultivation and processing. Additionally, yambean has a higher yield per acre, making it a more sustainable option from an environmental standpoint.